| Imagine yourself cruising down a groomed run | | | | - Improving the ease and freedom of movement |
| carving elegant turns with your new shaped | | | | |
| skis. In the distance you see two symbols, a | | | | - Enhancing the quickness of your ski turns |
| blue square for a left turn and a black | | | | |
| diamond for a right turn. Without hesitation | | | | - Preventing injuries such as muscle strains |
| you steer to the right. The pitch becomes | | | | and pulls |
| steeper, the snow is un-groomed, and there | | | | |
| are trees, lots of trees. You stop | | | | In addition, ski-specific exercising requires |
| momentarily, pick a line, push off, and | | | | you to have a good command of ski stretches |
| tighten your turns as you begin the descent. | | | | before you start doing the exercises. The |
| | | | reason for this is that some of the exercises |
| Getting in Shape | | | | will simulate actual expert level ski |
| | | | movements so you need to have your muscles |
| Many skiers would have taken the left fork | | | | relaxed, loose, and flexible, just as if you |
| with the gentle groomed slope. Some skiers | | | | were beginning a day on the slopes. |
| reach a plateau in their ability and find it | | | | |
| difficult to advance to the next level. This | | | | Stretching before Skiing |
| doesn't have to be. The keys to unlocking | | | | |
| your true potential lie in your mind and | | | | Stretching can be done any time you feel like |
| body. When you are mentally prepared and | | | | it. However, in the context of downhill |
| physically fit, the goal of becoming an | | | | skiing and the training course, I recommend |
| expert skier can be realized. | | | | you do ski stretches: |
| | | | |
| Developing a Fitness Routine | | | | - At home, before you start the ski-specific |
| | | | exercises |
| Expert level skiing is more demanding on the | | | | |
| knees, thighs, hips, abdomen, and back so | | | | - At the chalet, motel, or inn where you are |
| preseason preparation is the norm. In short, | | | | staying, just before leaving for the ski hill |
| you need the correct ski fitness routine to | | | | |
| handle the rigors of expert skiing. | | | | - At the ski resort, before your first run of |
| | | | the day, with your boots on and skis off |
| Your ski fitness routine should include: | | | | |
| | | | Stretching after Skiing |
| - Ski stretches to improve your flexibility | | | | |
| and mobility | | | | Strenuous activities like downhill skiing, |
| | | | especially at the expert level, promote |
| - Ski exercises to build your leg and core | | | | tightness and inflexibility in the muscle |
| strength and endurance | | | | groups. Therefore, stretching before and |
| | | | after any physical activity will keep you |
| - Jumping exercises to enhance your explosive | | | | flexible and help prevent common injuries. |
| power and side-to-side quickness | | | | |
| | | | I know it's difficult to stretch after a long |
| Stretching for Ski Fitness | | | | day of skiing. I have trouble doing this |
| | | | myself. On the last run when someone shouts |
| Let's start off with ski-specific stretching | | | | out, "It's Miller time", your mind is more |
| and leave the exercises and cardiovascular | | | | focused on that tall, cool one then on doing |
| for another article. Lesson #2 of Skills of | | | | any more physical exertion. Besides, you've |
| the Expert Skier contains ten ski stretches | | | | worked hard all day and deserve a break. I |
| that you can do at home or on the road. | | | | agree! |
| Stretching keeps your muscles flexible, | | | | |
| prepares you for movement, and helps you to | | | | As a compromise, I would recommend that you |
| bridge the gap from inactivity to vigorous | | | | do standing, ski stretches at the base of the |
| activity without undue strain. | | | | hill after your last run, with your skis off. |
| | | | You can get way with just these stretches |
| When you stretch and exercise often, you will | | | | after skiing on smaller hills with less |
| learn to enjoy movement. You will be | | | | demanding terrain, and especially if you are |
| preparing yourself for the rigors of skiing | | | | not going to be skiing the next day. |
| in the expert zones where the ability to move | | | | |
| quickly and easily is of prime importance. | | | | However, if you are skiing in the mountains |
| | | | for six or seven days in a row, I strongly |
| First, we'll get into the why and when you | | | | suggest that you do a complete set of ski |
| need to stretch, before moving on to the | | | | stretches when you get back to the place |
| basics of good stretching. | | | | where you're staying. After stretching, hit |
| | | | the hot tub. After the hot tub, go for a one |
| Why do ski stretches? | | | | to two mile walk. Don't use the elevator, |
| | | | take the stairs. The idea is to keep moving |
| Stretching on a regular basis will make your | | | | so your muscles won't become tight and |
| skiing a lot easier by: | | | | stiffen up on you. |
| | | | |
| - Reducing muscle tension | | | | Trust me, I've seen a lot of people disappear |
| | | | on week skiing trips simply because their |
| - Relaxing your body prior to skiing | | | | muscles became stiff and sore, or worse, they |
| | | | got injured from pulled or torn muscles. |
| - Signaling your muscles that they are about | | | | Skiing at an expert level requires you to be |
| to be used | | | | agile at all times with the freedom to move |
| | | | quickly and easily without any pain or |
| - Increasing your range of motion during | | | | stiffness. Stretching is an essential that |
| skiing | | | | you need to learn and put to practice on a |
| | | | regular basis. |